A1. Seated Low Row

The Major muscles used in the Low Row are the Latissimus Dorsi, Teres Major, and the Biceps, (Posterior Deltoid and Long Head of the Triceps assist). Optional muscles worked: Mid-Trapezius and Rhomboids.(A2) Progression of this exercise include: seated row on stability ball, standing low row, one-legged low row and low row at cable pulley with back lunge.

A2. major muscles worked

This exercise targets the middle back and Biceps.

Sit with hips flexed at 90°, spine, neck and wrists in neutral, knees flexed, arms extended with soft elbow and palms facing each other on the grip.  Press shoulder blades down and back. With lifted chest, contract abdominals and pull grip to lower chest.  Exhale while pulling back. Inhale as you release to starting position.

Start with hips flexed at 90 degrees. Arms are extended (flexion) with soft elbows and palms in mid-pronation (A3). Depress and retract scapulae  (bring shoulder blades down and press back). Spine, neck and hips are held in neutral.  Knees are flexed. Contract abdominals.

A3. mid-pronation of hands

Leading with elbows, pull handles or grip to lower chest. Exhale during the pulling phase. Inhale through the controlled extension phase. Optional move: The scapulae(shoulder blades), using the mid-trapezius and rhomboids, can either contract (squeeze and stabilize) or move through the pulling and extending phase of the movement. If your goal is to work the Lats only, then keep scapulae contracted through movement.

Common errors:
-Extending hips or spine instead of maintaining stability (hold still, please don’t rock!)
– confusing the low row exercise with the high row exercise
– elevating the shoulder girdle (shoulders press up)
– not controlling the return
– rounding the back on the return
– hyperextending the elbows

Opposing exercises: Front Raise. Lateral Raise, Overhead (Military) Press, Upright Row